- HEALTH TRACKER
I have read it over and over. I am super excited (like - kid handing mean Joe Green a coca-cola excited) because the 2nd Saturday in June I am going to start training with my trainer for her marathon. I will be on my bike, but helping pace her. It will get some bike miles in for me, some speed work for her and I will be hanging with my "hero" and someone who can inspire me past the negativity.
She suggested I get and read the whole issue, said it was a great read for me.
WOW ... what a great feeling that must be for both of you!
I had PT today and she gave me a copy of an article in Runner's World magazine about "Mental Muscle" and how to beat the mind games we play with ourselves when the going gets tough. She says I am way too hard on myself... no clue where she got THAT idea :)
3 stations, decreasing reps 10,9,8, etc
115lb dead lift
45lb kettle bell swing
25lb kettle bell each hand, walking lunges
Then 30 min Spin class
Tonight I did an easy 15 minutes on the elliptical
We did pier repeats in the sound... probably about 300yds; then 2 rounds of beach starts; then I jogged a very slow, excruciating mile. It is getting more and more difficult for me to face running, because I have not seen improvements, in fact things have apparently gone backwards. I tend to get really down on myself and be brutally hard on myself - so this is a hard pill to swallow.
WOW.... what an amazing route to have access to... just wow...
Another bad showing at a 5k. I could say it was exhaustion, and that would be partially true. And the heat index of 91* might have been part. The huge majority? I quit running. #discouraged
This afternoon I dug up a 6x8 flower bed for my parents, then swam just a little just to relax
Tomorrow morning is my first day of Triathlon group training - pier repeats in the sound and a mile run
I am aiming for my first half in November, so no way I could do something sooner. I say go for it though... you'll be training in heat so you can be more prepared
Spent yesterday playing / swimming / walking at the beach, taking the stairs to my 4th floor hotel room.. walking to dinner, etc
Today, after a walk on the beach, I went to a PT session; 4 rounds, 10 reps, TM to start each round
2min TM - trainer played with the speed from 5.7 - 7
hang clean and press / 55lbs
forward lunge w/ front rack 55lbs
15lb dumb bells pushup row
I had PT session on Wednesday
Assisted pullups, decline pushups (hands on bars about 1ft off ground, feet on 18" box), jump squats
Originally supposed to be 4 sets of 12, trainer said she felt "bonus rounds" were in order, so did 6
Then went to the Gulf of Mexico and swam, played, walked into completely exhaustion :)
85* on the beach for a 5k that I kind of blew. Better luck this coming Saturday.....
I actully kind of planned to rest today, but ended up getting up and going to my 0600 Spinnerval class.
3 songs of spin, then Tabata mountain climbers, 3 spin, Tabata suicide jumps, 3 spin and Tabata plank jacks
blah... soo tired and sore, 5k tomorrow
I had a blast today! and I am WORN. OUT.
I have been off work all week because of family in town and my older nephew graduating high school. I didn't get to train nearly the way I wanted to, but I made up for it today!
1100 - PT; 3 stations, 5 rounds, 10 reps
65lb good mornings
65lb bent over row
Assisted Dips (wow)
Sprints - 30 sec sprint, 10 sec rest, I think she had it on 8.0, but now that I think about it, I have no idea!
30 minute kickboxing class
30 minute Tabata class / circuit style - 20 sec work, 10 sec transtion, 4 rounds
battle ropes, box jumps, BOSU burpees, 24lb squat with overhead press, alternating side plank (last 2 rounds with leg lift), mountain climbers, free punch at standing bag, 50lb sumo squat
A quick trip to Academy for a swimsuit, goggles and new earbuds for my iPod, then back to the gym for a 45 minute zumba class.
Whooped. I am whooped. Sure wanted to swim , but if I do it won't be laps, my shoulders are done for!
Thanks for sharing... wish I could use it but I am "saving myself" for San Antonio RnR 1/2 in november
45 minute Core Cycle class - Spin class with a 10 minute core workout to wrap it up
Trainer day -
4 stations, 7 reps, 7 rounds
back squats 100lbs (on Smith machine)
30lb curl bar thrusters
one leg squats (supposed to be pistol squats but my legs wouldn't do it)
jump pull ups
Then 30 minute Spin class
Friday was my busy gym day - Spinnerval in the morning, then Tabata and Zumba in the afternoon
Saturday - I call it the "Luke Upper Body Plan' - my 8mth old great nephew is in town and I played with him All. Day. Long. We went swimming in the evening but no laps, all "strength" training lol (my shoulders and quads are so sore from carrying him / playing / etc)
8 reps, 8 rounds
55lb clean and press
Then 5, 1 minute sprints on TM
PT - short but intense session
2 exercises, 10 reps, 5 rounds for time (fast as possible0
20lb dumb bell thrusters, squatting to 12" box (25lb dumb bells last set)
suicide jumps to 16" box jumps
Then did a walk / jog mile uphill on TM
Planning a run tonight. We'll see ;)
3-4 songs, circuit, 3 songs, circuit, 2 songs, circuit
Circuit - 1minute stations
box jumps, plank row (15lb), TRX pistol squats, BOSU (2 pushup, 4 spiderman, 6 crossunders)
PT - 3 exercises, no setting bar down until round complete, 7 rounds
55lb clean (12 reps), 55lb press (9 reps), 55lb forward lunge (bar up, elbows parallel to floor - 6 reps)
did 1 round 55lb, 1 65, 2 60 and 3 back at 55 (arms were ok - hands were cramping horribly)
Then 10min on recumbent bike, level 7 over 70rpm
first time in the pool (this year) - swam 226 yrds with a friend
I like these ladies
I evidently got into some slightly tainted seafood yesterday and had the agony from Hades last night. But by golly I was at the gym this morning (I was able to hydrate ok)
TM .25 mile at 5.1, then .5 mile at 6.0
25lb one hand sumo squat high pull x10
pushup / leg lift x10
25lb one arm kettle bell swing x10
TM .5 at 6.3, repeat circuit
TM .5 at 6.0, finish at 6.3, then circuit
Then ABSolute Glutes class - Tabata - 6 rounds, 30 sec work, 10 rest
and get THIS
talking to my trainer about my 5th place finish of 14 in my age group. We were looking to see what time I would have needed for 3rd. Guess what? If I had placed 4th (less than a 32:44 vs my 33:07) I would have been bumped up to 3rd because our 1st place person in my age group won the overall~! DANG
Did the 5k sponsored by my employer today... wow it was HOT. My trainer has been telling me air conditioned treadmill training is not going to cut it for the Florida heat and humidity - while I knew she was right, I didn't expect to feel like I was dying!
Official time 33:07, average pace 10:40, placed 5/14 in my age group!
Active rest day tomorrow - walk on my lunch break OUTSIDE, and then a long walk on the TM (sketchy area to walk after dark) or elliptical work.
My dad got their pool functional finally so I will be adding swimming to my workout routines.
6am Killerval... I mean, Spinnerval... class - AMRAPS between spin songs
1215 - Tabata class
1pm - Zumba
also loaded /unloaded 400lbs animal feed
Also did a slow mile on the TM and then later a little over a mile on the elliptical
I usually have session with my trainer on Tuesdays, but she is booked up crazy working on our employer's 5k for Saturday and our Health Fairs next week.
So I did her 30min spin class and pushed myself a little further than ever before... good stuff!